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Fryman Canyon Hike

Your Pristine Performance

A few Saturdays ago Anthony and I woke up after a very enjoyable Friday night. One of those Friday nights when you got a little too caught up in the romance and exciting conversation and slightly overindulged on the Happy Hour Skinny Margaritas. Yes it happens to us too.12258557689?profile=original

Some rules follow after a night like this. Rule number 1, keep loud noises to a minimum. Rule number 2, drink TONS of water. Rule number 3, get outside and move that butt for at least an hour (sweat it out!). Rule number 4, do not I repeat DO NOT forget the sunglasses!

After a quick google search we found our challenge, Fryman Canyon. Just enough to get the metabolism going and to break a good steady sweat but not overwhelming enough to make us sick.12258557294?profile=original

Fryman Canyon is a short 3 miles loop in the Hollywood hills off Laurel Canyon Blvd. Parking is only a buck and worth the donation to the park.

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The trail is a slight climb to start and has several side roads to explore. The trail is well maintained and has just the right balance of hikers. It is not nearly as crowded as Runyon! The views from Fryman are spectacular. Views that make you remember why you love to live in California!

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Towards the top of the loop you will find a pretty neat educational center. This hike is great for the youngins! The Tree People have done a really good job with this community center. We enjoyed meandering around all the exhibits. (http://www.treepeople.org/)

As you make your way down the mountain and you will pop out into a residential area, a cul-de-sac at the end of Iredell Lane. And if you are like us you will enjoy a bit of the neat house browsing! Or you can backtrack your steps and repeat the trail.

To take the residential route take a right at Iredell Street and then a left to Fryman Road to return to the parking lot. We loved it so much we returned to the car and went for a soothing drive through the fancy houses!

To finish off such a wonderful refreshing hike we headed to Encino’s Nuts & Berries to fill up on healthy greens and fresh squeezed juice! I recommend the Green Machine and Ahh-Raw-Sh Salad.

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By 3pm we were cured from the Friday night Happy Hour Damage. Keep this in mind for your Cinco De Mayo celebrations this weekend.

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STRUT FIT 2012!

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 STRUT INTO THE NEW YEAR WITH THE NEW YOU!

Take a peek at FUN, SEXY moves with all the makings for a 2012 fitness PHENOMENON! Strut Fit creator and celebrity choreographer Lindsley Allen dishes on her dance/workout CRAZE that has women in L.A., and all across the country, RAVING about how it makes them move, look and feel. See and hear it all for yourself (including testimonials and clips from classes) as well as Lindsley’s plans for the Strut Fit DVD series, coming soon!

When I started the Strut Fit series this year, I hoped it would be a fun, sexy, inspiring workout that would make women feel good. So as I reflect back on 2011, I am overjoyed that so many lovely ladies showed up to strut their stuff week after week, month after month. The transformation I witnessed in these women - inside and out - has truly been one of the biggest thrills of my life.

Thanks to all who came out and supported Strut Fit in 2011. I look forward to seeing you in the New Year. Classes start back up again January, 10, 2012. Details to come!

Lindsley Allen

Strut Fit Creator/Choreographer

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Fellow Dancers,

An introduction to one's true self. Just finished my 15th year of teaching for San Francisco Ballet's, Dance in schools program and I am more passionate now about the value of teaching children than ever. Specifically in the art of dance outreach in the public schools. The smiles, the laughter the movement.

The best way I have yet to describe my job is that I "Help guild the students to a more empowered sense of self."

This week alone watching the smiles of the little girl, unable to walk on her own, using a walker to move to the music of both my accompanist and recorded music. Another class of "troubled" kids, moving through space with clarity and control. In a way after years of dancing and teaching I find the outreach education personally to be more of a need/duty more than simply a desire to teach dance.

What is most sacred to me? The most sacred part of my week is when I look before me and there are 44 or so kids looking at me (Mr B) and I guild them through a variety of movement, music and dance. Striving always to become a better dance educator, reflecting on what went well and what needs work. My goal of becoming a true Master Dance Educator, a goal that will always be reached for, yet never achieved. 

Although I help give scholarships to San Francisco Ballet School, through our program. It is the child that will never get such a scholarship, but nevertheless becomes a more self confident, aware person that interest me.

With a wife and two kids, I do my real estate ventures to keep the money flowing, yet when anyone asks me what I do, the answer is Dance Educator.

Now, most people I find have no real idea what that means, nor do many in the field of education. Yet my heart knows it's power. My soul knows that at least one of the hundreds of children I have the honor to teach have been guided to a happier, more in tuned awareness of their potential. 

I invite you to share with me your ideas and thoughts on dance education in our schools. My dream is to create a quality dance/movement curriculum that can be implemented from public sea to shining pubic sea. 

Let us dance together and help our next generation to understand the value and beauty of MOVEment,

with love,

Jim Brosnahan

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How much PE will my first grader be getting ? A simple question I asked the principle of my children's school over three years ago. One might assume there is some permanent form of PE in the public elementary schools here in San Francisco...The truthful answer, not even close. The answer, when I got it about 3 months later...was "roughly 35 minutes once every 2 weeks. Here are just five of the responses I got from parents when I found this out.

1) That's impossible

2) That can't be

3) It's horrifying 

4) Isn't there something to do?

5) No way?

Unfortunately, yes way. That simple question of how much PE is my child getting at school, has lead me down a long discombobulated road of the reality of PE in our public schools. Let alone a decent quality Dance Education program that could help.

Zero was the amount of funds for my kids school when I first asked. Later I appealed to our PTA to take a clear serious look at this whole in our kids overall education. Although many parents agreed that it was wrong, I found a that when I brought up the issue at PTA meetings, I was met with everything from. "We will discuss that in the future",,,to "If you don't like it then take your kid to another school". To literally "Jim Brosnahan, you can just leave" as your constant "push" for more PE is disruptive". Disruptive,,,I think to myself. What is disrupted is the neurological development of our children's brains due to lack of oxygenation that comes from sufficient PE? Let alone the basic connection of the mind body relationship each child will be going through life with.

"You come off upset about this" I am told by school administrators. "Please don't bring up the issue of PE in this PTA meeting" I was told...Soon I found myself, volunteering my time and skill as a Dance/movement educator on a regular basis. Yet because, there was little overall recognition of it being a school, district wide problem, I was able to tackle it class by class, only by the teachers who seem to have a clue about the importance of Movement, let alone quality PE. 

I was recently at a party and a woman came to me and said "Hey you are that PE agitator guy at our school, that is so great that you speak up, I could never do that".

I like many others exchanged holiday small talk and pleasantries, was a bit flattered by the complement, yet in my mind I thought. "Why are people so willing to let this issue of the lack/absence of PE just go, without putting up a fight." ( I was just quoting my thoughts btw:). Then my loving father I spoke with the other day said something that rang true. He said something like." With the work you do as a Dance/movement educator you see first hand the positive effects on the students, others just simply don't know what high quality Elementary school PE/Dance education looks like."

Hmmmmnnn I thought, he is right, what can I do to get the administrators attention and make positive change at my kids school. ( although truth be told, I have a dream that we can bring Dance/Movement Education to help all schools across America,),,(the other 6 continents we will do later, my fellow dancer/teacher/understanders of the value.)  Ahhh Ha THE LAW of 200 minutes for every 10 school days. Yep, that is the law of the land here in California, yet with massive budget cuts and lack of priority, it is a law that is let slide...Well it was, until I do what I like to call "Going into physical action to make the 200 minutes accountable. 

First I was met with comments like. "We don't have the money" or "It's so bad you have to choose an arm or a leg you want to loose, we can't have quality math and PE"......Excuse me, but if that is the analogy, doesn't that leave my child as an amputee after Elementary school...

I felt no choice, I had to become,,,,,,,,,,,,,THE AGITATOR FOR MORE PE,,,,,,,,. Let's see, was I embraced as a dedicated parent trying to fix what is right,,,,,,that would be an overall no. Many of the Starbuck cup clutching parents, turned their head the other way, the schools main administrator avoided meeting with me, because, I wanted......A MASTER PE SCHEDULE THAT PROVED OUR KIDS WERE GETTING THE 200 MINUTES THE STATE MANDATES.....I went to the district, I researched who was in charge, we got a "PE teacher training program" to train regular classroom teachers to be the PE teachers". In SF, that's the best we have for now I am told by the district. 

Why am I writing this??? Because I have learned that even if everyone at your kids school doesn't like you for agitating, you must to make change.

Now we have a rough Master Schedule showing the hours that go into making the 200 minutes.

Fellow Dance teachers/parents/educators in training. Make a difference and find out what is happening in your district and push for change. This generation of children are counting on it. Brain studies show, that children with at least the 200 minutes do more than just score higher on tests. Brain scans show, there are several regions of the brain that are stronger than those kids without regular PE.

As a Dance Educator, I see the difference in the eyes of the child, who is told by his class room teacher...Johnny sit still"....I say, let's  not sit still. Advocate for Dance in schools, a quality PE program. Let's change our National approach to PE, even with the nice million dollar add campaigns to tell kids to get 60, that is good, but we must do better. Our children are counting on it.....word

.

With love and sincerity,

James Brosnahan

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Vacation...mmm...a time we all live for. Traveling is one of my favorite things to do. Anthony and I try to get out of LA at least three times a year to explore, meet new people, and break away from the day to day routine. This vacation was to a home away from home for me....to the central coast. I was lucky enough to live in San Luis Obispo for four years during college and everyday I dream of moving back! It is one of the most beautiful places I have ever been to...the beach, the mountains, the fresh air, and the people....the pace of life is just perfect and it is amazing how people not only acknowledge each other (not very common in LA) but actually strike up conversations with each other. We met so many interesting great people on this trip and learned just where to go!

I used to think of vacation as a time to go all out and eat whatever I wanted...to throw the diet and fitness plan out the window.  But I found that by day two I would have no energy and felt overall pretty crappy. And who wants to feel like crap on their vacation?! Not me! So last year I started experimenting on what are the best traveling snacks! We still enjoy a lovely latte in the AM and Anthony enjoys the continental breakfast, special little sweet treats we find at local bakeries (if they cater to the GF&DF), and of course an over the top dinner! Packing snacks, breakfasts and lunches is not only great to give you more energy and nutrition but also save a ton of money....more $$ for shopping or fancy dinners out!

Yes this does require some planning and prep work but trust me it is worth it! Here is what I brought with us~

Drinks:

  • 2 large bottles of water
  • 2 gallon jugs of water
  • 1 refillable water bottle
  • 1 bottle of Champagne/Sparkling Wine
    Toast
    Toast
  • 1 bottle of red wine

Breakfasts:

  • Fresh fruit...apples and bananas
  • Homemade Granola
  • Almond milk (love the Trader's boxed...no refrigeration needed until opened)
  • Protein powder and shaker bottle

Snacks:

  • Trail mix
  • Pop chips
  • Snack Bars- Luna, BeKind, Pure....
  • Banana Chips
  • Dried Fruit
  • Cut up raw veggies and hummus

Lunches:

  • Chickpea salad and Salami with mustard
  • Quinoa Chicken Salad and Goat Chevre with Spicy Red Pepper Jam

Sweets:

  • Chocolate covered almonds
  • Chocolate Stuffed Raspberries

Recipes of Health and Deliciousness!

Homemade Granola:

Ingredients-

  • 2 c Gluten Free Oats
  • 1/2 c raw almonds
  • 1/2 c raw walnuts
  • 1/4 c sunflower seeds
  • 1/4 c flax seeds
  • 1/4 c dried cranberries
  • 1/4 c yellow raisins
  • 1/4 c shaved coconut flakes
  • 1/4 c agave
  • 2 tbsp grapeseeds oil
  • 2 tsp cinnamon
  • 2 tsp ginger
    Almond,, Walnuts, Sunflower Seeds, Yellow Raisins, Dried Cranberries, Coconut Flakes
    Almond,, Walnuts, Sunflower Seeds, Yellow Raisins, Dried Cranberries, Coconut Flakes
    Flax Seeds, Grapeseed Oil, Agave, Cinnamon, Ginger
    Flax Seeds, Grapeseed Oil, Agave, Cinnamon, Ginger
    1. Preheat oven to 325 degrees. Line a baking sheet with foil.
    2. In a large bowl mix oats, almonds, walnuts, sunflower seeds, flax seeds, and coconut flakes. In a small bowl mix grapeseed oil, agave, cinnamon, and ginger.
    3. Mix the liquid ingredients into the dry, thoroughly.
    4. Spread mixture thinly onto baking sheet.
    5. Bake for a total of 3o minutes, stirring every 10 minutes. Until golden brown.
      Dig in!
      Dig in!

Chickpea Salad:

Ingredients-

  • 1 can rinse and strained chickpeas
  • 2 ripe avocados
  • 1 c chopped cherry tomatoes
  • 2 c chopped spinach
  • 1 c chopped cucumber
  • 4 stalks of diced green onion
  • 1/3 c chopped cilantro
  • black pepper
  • pink sea salt
  • 2 tsp dried basil
  • 1 tbsp grapeseed oil

Lemon Basil Dressing-

  • Juice 2 small lemons
  • 1/3 c extra virgin olive oil
  • 1 tbsp crushed garlic
  • 2 tbsp dried basil
  • black pepper (to taste)

Dressing Directions-

  1. Mix all ingredients in a salad dressing shaker (If you don't have one get one!). You will use this for both salads!

Salad Directions-

  1. Marinate chickpeas in black pepper, salt, basil and grapeseed oil for 2 plus hours (best overnight) in a large tupperware.
  2. Mix all other ingredients into marinated chickpeas.
  3. Top with lemon basil dressing. Mix and taste. Add more if desired.
    Chickpea Salad with Salami @ Tolosa Vineyard
    Chickpea Salad with Salami @ Tolosa Vineyard
    Best place to picnic among the vines!
    Best place to picnic among the vines!

Chocolate Stuffed Raspberries:

Ingredients-

  • Clean and dried raspberries
  • Trader Joe's Semi Sweet Vegan Chocolate Chips

Directions-

  1. Stuff individual chocolate chips in the center of each raspberry. Enjoy :)
    Chocolate Stuffed Raspberries
    Chocolate Stuffed Raspberries

Quinoa Chicken Salad:

Ingredients-

  • 1 baked chicken breast, chopped and cooled
  • 10-14 spears of asparagus, baked and cooled
  • 1 c cooked quinoa, chilled and mixed with 1 tbsp grapeseed oil and 1 tsp dried basil
  • 1/2 c chopped marinated artichoke hearts
  • 1 chopped red bell pepper
  • 1/3 c crumbled goat cheese
  • 1/4 c chopped cilantro
  • black pepper

Directions-

  1. Mix all ingredients in a large tupperware.
  2. Top with crushed black pepper and the lemon basil dressing. Mix. Taste. Add more if needed.
    Quinoa Chickpea Salad
    Quinoa Chickpea Salad
    Quinoa Chicken Salad with Goat Chevre and Spicy Red Pepper Jam and Rice Crackers
    Quinoa Chicken Salad with Goat Chevre and Spicy Red Pepper Jam and Rice Crackers
    Some Fun at Mitchella Winery after lunch
    Some Fun at Mitchella Winery after lunch
    Breathtaking Backyard
    Breathtaking Backyard

Tips!

  • Make and chop as much of this stuff before hand!
  • Plan and plan...make it fun!
  • Make dishes that you are proud to serve

Must Have Equipment-

  • Cooler (for everything you are bringing on the trip)
  • A good picnic basket/backpack complete with full set silverware and napkins
  • Ask the hotel if you can get a fridge in the room...most have this available...you just need to ask
  • Cutting board, wine opener, small sharp knife

Have fun! Enjoy yourself and Explore :)

Laetita- Arroyo Grande
Laetita- Arroyo Grande
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Tolosa- Edna Valley
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My ladybug friends in Pismo
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Watching the sunset off the rooftop...love Seacrest Inn
Dinner Buona Tavola in downtown SLO
Dinner Buona Tavola in downtown SLO
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AM workout...our walk for a delish latte...of course some exercise
Tobin James
Tobin James
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Calcareous- Paso Robles
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Ventana Grill...Pismo Beach
Wondering Avila Beach before our appointment at the Sycamore Hot Springs :)
Wondering Avila Beach before our appointment at the Sycamore Hot Springs :)
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Monday morning walk on the beach...freezing but had to get some work in... and what a better place?
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Amazing view from gazebo in Pismo...our hawk friend in the tree
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Great views even in the fog- Pismo Beach
A trip to New Frontiers...Vegan Chocolate Peanut Butter Shake and GF DF chocolate cake...our sweet trip for the drive home
A trip to New Frontiers...Vegan Chocolate Peanut Butter Shake and GF DF chocolate cake...our sweet trip for the drive home

We had such an incredible trip! Our healthy snacks made it easy for us to do as much as we did and feel as good as we did! Of course we loved our fancy dinner out, enjoying all the wine, amazing hot springs and some delicious desserts! The money we saved made a fun shopping trip on our way out in downtown SLO ;).

Til the next trip :)

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A Taste Down Memory Lane

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This warm spring weather reminds me of my dad’s amazing BBQ’d dinners. One of my favorite BBQ’d side dishes, which often times turned into my main dish, were his BBQ’d portabella mushrooms. As always I was not going to let this no stove, no oven, and no BBQ living situation stop my cravings! So I created a stuffed portabella mushroom that can be made using the hot plate and toaster oven. With the small cooking area I really focused on making this stuffed mushroom a complete meal. And man did it come out soooo good and hearty! Even Anthony, Mr. Anti-Mushroom, loved it!

Serves: 2

Time:  1 hr

Ingredients:

  • 1 ½ tbsp coconut oil
  • 2 tsp garlic
  • 2 tsp basil
  • 1 tsp paprika
  • 1 yellow squash, chopped
  • 1 c sliced yellow and red cherry tomatoes
  • 1 diced shallot
  • ½ c prepared lentils (Trader Joe’s)
  • ½ c cooked quinoa or brown rice
  • 2 c spinach leaves
  • 1 lemon, juice
  • 2 portabella mushrooms, remove stalks and chop
  • 2 tsp olive oil
  • 2 tsp dried Italian seasoning
  • 2 tbsp goat cheese

Directions:

  1. Preheat toaster oven to 375 degrees.
  2. Heat a fry pan to medium and add coconut oil, garlic, and shallots. Cook for 2 minutes.
  3. Add squash and mushroom stalks to mixture and cook for 5 minutes. Stirring occasionally.
  4. Add lentils, quinoa/rice, tomatoes, basil, and paprika to fry pan. Cook an additional 5 minutes.
  5. Season the cleaned portabellas with olive oil and Italian seasoning.
  6. Add spinach leaves and lemon juice to fry pan. Cook 2-5 minutes until spinach has wilted.
  7. Stuff mushrooms with completed stuffing. Top with goat cheese.
  8. Cook mushrooms for 20-25 minutes until goat cheese is melted and mushroom caps are cooked.

This flavorful creation is one that you will want not only for dinners but also can be used for appetizers using the mini portabella mushrooms! Skip the goat cheese and you have a vegan meal!

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Ghetto Fab Crumble Granola

 

NoStove.NoOven.NoProblem

My all time favorite breakfast, snack, and even dessert is granola! However the store-bought stuff can be loaded with sugar or cost 'an arm and a leg' so I usually make my own. However with our current lack of a large oven my granola cravings have not been fulfilled :(.

Last night after a long night of training I decided to figure out a way to make RAW SUNKISSED GRANOLA! And its even good without the sun for those impatient ones (ME ;0)!

Why I love this recipe:

  • Super duper healthy!
  • Full of fiber
  • Full of flavor
  • Can be used as a snack, a topping, or a cereal!
  • And the prep fits into my crazy hectic schedule!

Time: 15 minutes to prep, 30 minutes to fridge soak, 3 or more hours of refrigeration (I recommend over night), and optional 1-2 hours in the glorious sun!

Serves: 4 people

Ingredients:

  • 1/3 c coarsely chopped almonds
  • 1/4 c chopped prunes
  • 1/2 c chopped dates
  • 1/4 c chopped walnuts
  • 3/4 c gluten-free rolled oats
  • 1 tsp ginger
  • 1 tsp cinnamon
  • 3 tsp vanilla
  • 1 1/2 tbsp honey
  • 2 tsp grapeseed oil

Directions:

  1. Place the chopped almonds, prunes and dates in individual dishes. Place 1 tsp vanilla in with the almonds. Fill each dish with water so that the items are covered. Refrigerate for 3 minutes.
  2. In a mixing bowl combing rolled oats, walnuts, ginger, and cinnamon. Mix throughly.
  3. Drain the almonds, prunes, and dates. Add into mixing bowl.
  4. Add the vanilla, honey, and grapseed oil to the mixture. Stir throughly.
  5. Place mixture in a Pyrex dish (if you are sophisticated) or in a Tupperware (my ghetto fab way). Pat the mixture down so that it is flat and even.
  6. Refrigerate for at least 3 hours, my way: overnight it!
  7. Enjoy now or for some extra crispness dumb the refrigerated granola onto a plate and bake in the sun for 1-2 hours. WATCH FOR BIRDS AND BUGS THIS STUFF GIVES OFF SOME YUMMY SCENTS!
  8. Enjoy the amazingness of fresh raw ingredients!
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The One Hot Plate Delimma

I have often run into this issue…only one burner but multiple needed for the fancy creation in my head. The trick?  Always cook the starch first and then the saucey veggies. Once cooking is complete place edibles into a Tupperware and into the micro for insulation.

This gluten free vegan pasta creation is one of our new favorites for our Sunday Italian nights! This recipe does take some time due to the single burner. So we like to crack a bottle of vino and set out this delish goat cheese blueberry appetizer (goat chevre topped with blueberry preserves served with some savory rice crackers).

Why I love this dish:

  • Tastes like comfort food!
  • Low in calories and fat
  • High in vitamins and minerals
  • Great for lunch the next day...I love dishes that make enough and tastes amazing enough to have the next day...saves on time
  • Wonderful for family gatherings....the best part...they won't even know it's good for them!
  • The multi-colors are visually stimulating!

Cooking Time: 45mins-1 Hour

Serves: 4 (Great for lunch leftovers)

Ingredients:

  • ½ bag of white or brown rice pasta (my fav Tinkyada)
  • 2 c sliced zucchini squash
  • 2 c sliced yellow squash
  • 1 c chopped mushrooms
  • 2 c spinach leaves
  • 1 chopped shallot
  • 2 c cherry tomatoes (cut in half)
  • 3 tbsp olive oil
  • 2 tbsp basil
  • 1 tbsp minced garlic
  • Juice of 1 lemon
  • Fresh crushed black pepper

Directions:

  1. Bring a large pot of water to a boil and start your pasta. Prep all other ingredients while pasta cooks.
  2. Once pasta is complete strain. (HINT: for white rice pasta rinse in cold water to prevent sticking). Set to the side.
  3. In a fry pan heat olive oil, garlic, basil, and shallots to medium. Simmer for 3-5 minutes.
  4. Add yellow squash and zucchini to the yummy sauce mixture! Stir thoroughly. Cook for 5 minutes.
  5. Add mushrooms. Cover and reduce heat to low. Cook for an additional 5 minutes.
  6. Stir the mixture and add the final ingredients: tomatoes, spinach, lemon juice, and black pepper. Cover and let simmer 5-10 minutes until spinach has wilted.
  7. Plate the pasta and top with the sauce. Finish with a bit of crushed red pepper. Enjoy!

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Vegan Gluten Free Fajitas!

What's for dinner? It's Thursday almost the end of the week! I am usually zapped by the evening and cooking isn't really something I would truly like to do. This recipe is one of my ultimate go tos...simple, quick, full of flavor, packed with essential vitamins and minerals, and does not require any pre planning of meat.

Serves: 4 (Great for lunch the next day!)

Time: 20-30mins

Ingredients:

  • 1 sliced red bell pepper
  • 1 sliced green bell pepper
  • 1 1/2 c chopped mushrooms
  • 1 chopped shallot
  • 1/2 c lentils (I recommend the Trader Joe's pre-cooked)
  • 1 can black beans (I recommend the Trader Joe's Cajun/Cuban style black beans)
  • 2 tbsp grape seed oil
  • 1 tbsp minced garlic
  • 1-2 tsp red chili powder
  • 2 tbsp freeze dried cilantro
  • 1/2 c salsa
  • 1 avocado
  • 4 Ezekiel, brown rice, or whole grain tortillas

Directions:

  1. Heat garlic, grape seed oil, and shallots on medium high for 3-5 minutes until shallots have cooked down.
  2. Add the bell pepper and mushrooms, cook for 5-10 minutes until veggies have cooked down a bit.
  3. Add the black beans, lentils, red chili pepper, cilantro, and salsa. Reduce heat to low. Cook for 10-12 minutes.
  4. Load up tortilla top with salsa, avocado, cilantro &/or hot sauce.
  5. Enjoy!

 

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A sinusitis Cure...and a new healthy find!

About a month ago I had a terrible sinus infection. I tried to power through with rest and extra vitamins but I just couldn't get rid of it! One of the worst parts about sinusitis is the dizziness. I couldn't train my clients, couldn't work out, couldn't focus, and could barely stand without falling over. I finally went to the doc. He diagnosed me with sinusitis and sent me on my way with prescriptions for antibiotics and anti-dizzy medication. I put the slips aside and searched online for some natural sinusitis remedies.

Most recommendations included healthy diet and exercise...check and check. The other two I found were grapefruit seed extract and this apple cider vinegar drink. Grapefruit seed extract is an all natural anti-biotic with no adverse side effects! Apple cider vinegar drink combines 1-2 tbsp of raw unfiltered apple cider vinegar, 1 tbsp raw organic honey, and a few dashes of cayenne pepper. This drink helps to clear sinus cavities, promote energy, and fight infections. The taste is okay and the smell is quite horrible but it truly does help. After taking the grapefruit seed extract and apple cider drink three times a day I was back to normal in a few days!

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The must have for your medicine cabinet!

I now include the grapefruit seed extract and the apple cider vinegar drink in my daily routine! I used to have a terrible immune system and was sick all the time but since including these in my daily routine I have felt great! And as soon as I don't I increase my dosage of both!

Update your medicine cabinet today!

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NoStove.NoOven.NoProblem.

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Mache Salad

I was first introduced to this very interesting lettuce last year by my amazing friend, Melinda Soderling. I love salad but sometimes I get sick of the same old spinach. This mache lettuce adds a new sharp flavor to the salad menu! It is super easy to make, great for sharing, and great for lunch on the go!

Serves: 2 as a main dish, 4 as a side dish

Ingredients:

  • 1 bag of Trader Joe's Mache lettuce, washed
  • 1 1/2 c sliced cherry tomatoes
  • 2 medium avocados
  • 4 tbsp walnut oil
  • 4 tbsp red wine vinegar
  • 2 tsp minced garlic
  • blacked crushed pepper

12258559268?profile=original12258559667?profile=originalDirections:

  1. Pull off the root of each mini-bunch of Mache lettuce (you can keep them on, I just like them separate).
  2. Cut the avocado meat into cubes.
  3. In a large bowl combine Mache, avocado, and sliced cherry tomatoes.
  4. In a small dish combine walnut oil, red wine vinegar, and garlic. Mix thoroughly.
  5. Pour dressing over the salad. Top with crushed black pepper. Toss salad, mixing dressing evenly.
  6. Serve up and enjoy! :)

12258559487?profile=originalFor more great recipes and fitness tips go to:

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The Macro Diet!

Uh oh....another diet plan??  It’s February and I’m sure many of you have tried the latest diet crazes for your New Year’s Resolutions.  How are they going?  Have you gone on a binge yet?

Yes most diet’s do lead to weight loss, but also to weight gain as soon as you have access to normal food again.

The Macrobiotic Diet is not a diet but a lifestyle.  A lifestyle that is not only good for you, but also great for the environment and your pocket book.  This lifestyle finds its roots in Zen Buddhism and Western vegetarianism.  Eating macrobiotic-ally focuses on consuming fresh, natural, organic and seasonal.  Macrobiotic dieters eat their foods in the most natural state; changing the chemistry only through cooking, not through additives, colors, and excess preservatives.  So yes a little extra work for you; but knowing what is really going into your food is key to weight loss.

Once on the Macro Diet you will notice how incredibly satisfying fruits, fresh grains, and veggies are.  The flavors of locally organically grown produce greatly surpass the pesticide laden truck/boat/air traveled “stuff” brought in from around the world.  These fresh items are high in fiber, lower in fat and intense cancer combaters.

So hit up your local Farmer’s Market this coming Sunday and give it a go!  You will be amazed by what you see, learn, and taste; plus who doesn’t enjoy grocery shopping under the sun, versus the fluorescent glow??  Don’t forget those reusable bags to continue your new found Green Mission.

Try it for the following month and take note of how your health, happiness, and well-being changes.
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Late Night Munchies!

Saturday night Anthony and I returned home around midnight after a long day at Redlands Relay For Life. We had stopped for dinner and I had a glass of wine. Returning home still with a slight buzz I craved chips, crackers...anything snacky crunchy! I work pretty hard all week to keep my diet clean and lean....so don't I deserve a binge? Or is it that I work so hard all week and really should not destroy it in one night just to satisfy my taste buds? Do I really want the tummy ache in the AM?

A light in my fuzzy brain finally went off .... my fav yummy filling snack ... the Almond Butter Apple Butter Rice Cake!

Why I love this?

  • Easy peasy
  • Slightly sweet
  • Creamy and fulfilling
  • Feels like a cheat but isn't!

Serves: 1

Takes about: 5 min

Ingredients:

  • 1 tbsp all natural unsweetened almond butter
  • 1 tbsp no sugar added Fuji Apple Butter (I love Ha's from my local Farmer's Market!) you can also use jam or jelly
  • 1 white or brown rice cake

Directions:

  1. Spread it any way you like and take a huge bite!! Told you it was easy!

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Juicy Buffalo Burger

Spring is in the air, the evenings are brighter longer, and the air is fresh and crisp. Dust off that winter-stored BBQ and get grillin'! BBQin is a great way to infuse meat and veggies with deliciousness and to allow fat to drip off the meat.

 

My new favorite protein source is the buffalo burger. Buffalo is very lean and high in protein! 4oz of buffalo weighs in at 126 calories, 19 calories from fat and 24.5 grams of protein!! Buffalo meat is also a great source of B12, B6, potassium, iron, zinc, copper and selenium. I get my grass fed and hormone free buffalo at Whole Foods; $10 for 16 oz, that's 4 burgers!

 

Here's my recipe for these yummy treats-

 

Serves: 4

 

Time: 15-20mins

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Ingredients:

  • 1 package of grass fed hormone free ground buffalo (16 oz)
  • 1 red bell pepper, diced
  • 1 medium red onion, diced
  • 1 tbsp minced garlic

Directions:

  1. Heat up the grill or if your grill-less like me a fry      pan on the hot plate to medium high (if using the pan coat with a bit of      olive oil).
  2. In a mixing bowl combine the meat, bell pepper, red      onion, and garlic.
  3. Cook the burgers completely (about 5 mins per side).      You don't want any rare burgers...ground beef is different than a steak,      burger meat comes into contact with metal...metal that can carry bacteria!
  4. Serve the burger on a healthy bed of mixed greens, top      with tomato avocado and ketchup...or if you need the man burger place      between two slices of whole grain bread, a bun, or gluten free options.

 

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Anthony and I decided to make this into a romantic evening. I mean why not it looks and tastes like fine dining! I served our burgers with a fresh beet walnut salad, Trader Joe's sweet potato fries and a nice bottle of wine. A really nice evening created in less than an hour and much more affordable than a night on the town!

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Daydreaming....

 

NoStove.NoOven.NoProblem

So it's Wednesday, hump day and I often find myself dreaming of past mini vacations. Today one of our recent vacations came into my daydream...our trip to San Luis Obispo! One of my favorite parts of this trip was our yummy picnic wine tasting; healthy amazing food, great Chardonnay, amazing vineyard scenery, and the beautiful Central California sunshine I mean it's pretty much my idea of heaven.

Edna Valley is such a blissful place. I mean I may be a bit biased since I lived up here for four years while I attended Cal Poly SLO but you have to be crazy not to fall quickly into love with this amazing place.

On our vacations I pack us healthy stuff for breakfast, snacks, and lunches...this not only saves you money but also saves your waistline. For this picnic I pulled out all stops packing some of our favorite treats!

  • Fresh grapes
  • Fresh strawberries
  • Goat Chevre topped with Wild Maine Blueberry Jam served with rice crackers
  • Quick and easy salad in the Tupperware bowls: spinach lettuce, sliced cherry tomatoes, chopped green onion, a splash of crumbled feta and a dash of black pepper served up with some olive oil and balsamic!
  • And for Anthony (the every growing boy) a simple turkey sandwich: whole grain bread, fresh oven roasted turkey breast, spinach lettuce. sliced tomatoes and our (yes I had to have a bite) fav raspberry honey mustard
  • Of course a big bottle of H2O

What's great about this vineyard picnic? You can pick your fresh bottle to go along with your meal during your wine tasting. Chamisal is such a homey vineyard. They brought out our Chard in a wine cooler and a few glasses (less to pack).

So sit back relax and take some time to enjoy the wine, company, and delectable picnic....it's truly heaven!

Okay daydreaming stops! Back to work time but with a joyous smile on my face!

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Did you take your vitamins today?

Vitamins now come in a variety of shapes, sizes, colors, and flavors. We all know how important vitamins are for us because realistically sometimes our diet just doesn’t cut it. But truthfully how do we make the right choice? Other than the fancy logo, catchy slogan, or colorful packaging what makes one vitamin different from the next?

In 2008, multivitamins brought in $4.7 billion. There are no direct standards on vitamins so how do we know what we are paying for isn’t just some sugar pill?

First things first, get personal! Talk to a nutrition specialist or doctor about your medical history, your diet, and your current medications to see what you really need. He/she may even suggest a blood test to see where you are lacking.

How can you do your own brand research? Check out the following and see if your desired supplement measures up:

  • Check out the vitamin at consumerslab.com
  • Read the labels- the ingredients should be as organic as possible
  • Has it been tested- make sure that the dietary substance has been tested for toxic substances
  • Is it old?- check the expiration date…how long has that bottle been in the back of the cupboard or on that drug store shelf
  • Do you have food allergies?- vitamins often contain wheat, dairy and other allergies…just because it’s not in its standard form doesn’t mean you won’t have an allergic reaction
  • Is what’s on the label really what’s in the bottle?- dietary supplements are not regulated so the amount claimed on the label might be different than what is really in the pill. Contact the lab that makes the pill. Can’t seem to get a human being? Toss that brand and try another!
  • You get what you pay for- invest in a good vitamin or just skip taking vitamins altogether
  • Does the vitamin dissolve adequately?- place the multivitamin in a glass of warm water, if it doesn’t dissolve in an hour you basically just have really pricey urine. When a vitamin does not breakdown in the stomach before passing through the intestine, it is not absorbed through the intestinal walls.

I use and recommend Usana. Their product is friendly even on my sensitive tummy and has greatly improved my energy and immune system. For more info send me an email!

If you would like to do some more vitamin research check out about.com and alignlife.com.

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Friends, Food and The Outdoors

http://nostovenoovennoproblem.wordpress.com/2012/05/30/friends-food-and-the-outdoors/

Need I say more?

My three favorite things in the world...food, friends, and the outdoors! This past weekend Anthony and I joined our landlord and some friends to celebrate a birthday at Malibu Wines, yes my fourth fav! ;) This place is a wonderful location for a picnic like this because of the great live music and gorgeous grounds!

We had a fabulous time and were about to enjoy some incredible bites! Each of the individuals whom joined us brought a dish from their unique culture. We savored: El Salvadorian Guac, Italian Crab Pesto Pasta Salad, Asian shrimp and beef spring rolls, Spanish Fruit Salad, European Prosciutto Wrapped Asparagus, and our American Mixed Green Salad & Goat Chevre with Peach Red Chili Jam. Much better than any restaurant could offer!

This Goat Chevre is one of my favorite simple appetizers! Trader Joe's has this incredible three pack. Offering plain, red pepper, and fresh herb seasoned cheese. I enjoy paring these with some of Trader's Savory Rice Crackers! Place the cheeses out on a nice board. Top the plain with some spicy Peach Red Chili Jam (available at Whole Foods) and you have some deliciousness!

I also threw together a hearty green salad. A nice salad complete with spinach, arugula, red bell pepper, green onion, avocado, marinated artichoke hearts, cucumber, topped with a little goat feta and tossed with my homemade lemon vinaigrette dressing! Simple healthy, and delicious!

And who doesn't love ending the delicious chilly afternoon with a glass of wine by fire?? I love Malibu Wines. It is the perfect place for a great picnic!

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